WEEK OF 3/20-3/26

Monday –3/21

1) Clean Grip Snatch 4×2 65-75%

2) Snatch Pull off platform 90% 3×3

3) Snatch Deadlift Max

4) Snatch Pull 80% 3×3

5) Behind the Neck Snatch Grip Pullup 3×5-15 use weight if possible

Tuesday –3/22

1)Hang Clean from Shin (3 second descent) 5×2 80-90%

2) Clean Pull from Block 110-130% 3×3

3)Front Squat 5×3 80-90%

4)Push Press 3×5 Heavy

5)Hyperextension with weight 3×10-15

Thursday-3/24

1)Snatch 90-95%x1, 85% 3×2

2)Clean and Jerk 90%x1, 85% 2×2

3)R.D.L. + Pull 5×3+1 65-75% (of clean)

4)Dips 3×10-15 with weight if possible

5)Situp 3×30-50

Friday – 3/25

1)Power Clean off Block 3×2 85%

2)Clean Pull off Block 115-125% 5×3

3)Overhead Squat  70-80% 3×3

4)Jerk  3×2 90%

5)Snatch Grip Military Press 4×8

Saturday-3/26

1)Snatch with 3 sec. Pause at Shin 3×2 85%

2)Snatch Pull 3×3 100%

3)R.D.L. Snatch Grip 3×6 moderate weight

4)Unsupported Dumbbell Row 3×10

5)Bounding 5×5